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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
400m Row
~~~~~
2 Rounds
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
8 Push Up to Pike
~~into~~
2 Rounds w/empty bar
10 Hang Power Snatch
10 Rear Snatch Push Press
10 OHS
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS
Build to a Heavy Complex…
1 Snatch Pull
+
1 Power Snatch
+
1 Overhead Squat
*Start Moderate & Build to Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
1 Power Snatch (Athlete Choice, AHAP)*
2 SBWB 35,30(50,35)
4 Handstand Push-Ups
*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.
(Score is Rounds and Reps)